Truth behind GI Charts

Some help please guys, and girl.

I'm looking for good low gi carbs sources.

With that said, I turned my attention to a gi chart.

According to www.gifoundation.com and www.newyou.co.za when it come to cereals they state the following...

Low GI
Oat bran, Jungle, raw
Oats-so-easy, natural, Jungle

Intermediate GI
Oats, Bokomo/Pick 'n Pay/Spar/Woolworths, cooked
Oats, Bokomo/Pick 'n Pay/Spar/Woolworths, raw
Oats, Jungle, cooked
Oats, Nature's Source, cooked
Oats, Nature's Source, raw

High GI
Oat bran, Jungle, cooked
Oats, Jungle, raw
Oats, Tiger, cooked
Oats, Tiger, raw
Oats-so-easy, flavours, Jungle

Pronutro and All Bran also fall under all 3 categories

According to them you can lower the overall gi if yuo add in some milk but after the "Milk Debate" I doubt if its true.

And how can ice cream, yoghurt, low fat milk, custard, nesquick be low gi?

Can anyone please shed some light on the issue and supply some good low gi carb sources.

bro tables are glycemic load's not glycemic index...

Anyways oats will always be a low GI carb, if you want to lower the GI of oats then only semi-cook them, cooking oats increases the GI of raw oats

djeasye wrote:

bro tables are glycemic load's not glycemic index...

And what does that mean exactly?

The table states GI

there was a debate about this on the forum a long time ago... i cant remeber who it was with...

djeasye wrote:

there was a debate about this on the forum a long time ago... i cant remeber who it was with...

Can you help me source it please

And DJ can you please take a look at this and explain it to me
www.gifoundation.com/index.php?option=co...&id=43&Itemid=100081

www.gifoundation.com/index.php?option=co...&id=66&Itemid=100090 read that bud...

djeasye wrote:

www.gifoundation.com/index.php?option=co...&id=66&Itemid=100090 read that bud...

So the main point is to focus on the GL and not the GI?

Well it depends how you want to incorporate it into the the diet. Say post workout you want an insulin spike so you choose something that has a high GI value but when you consider the quantity (say 40g carbs) then that takes into consideration the GL (because it is the quantity of carbsXGI) but since it is a concentrated sugar the GL would still be high so it wont matter.

When you want a balanced meal (maintain sugar levels),a small quantity of a high GI carb will give the same GL as a large quantity of a small GI carb. So it doesn't really matter, what is important is portion size relative to the GI

Okay thanx Sting, that makes sense. Hope you can help, I'm looking for good low gi carb sources, I know oats, but what about pastas and noodles, muesli etc.?

wholewheat pasta is low gi,rater use oats vs muesli as alot of them contain sugar coating's etc and and that makes them high gi...

muesli has 78g carbs per 100g of which 24g of those are sugar...

oats per 100g is 56g of carbs of which 4 are sugars... get the point?

That's the problem with muesli's and all these cereals, they're advertised as being healthy but in actual fact they're loaded with sugars, rather keep to the boring stuff like oats and weet-bix, if you want you can add your own things to them like nuts and berries and that way its not too boring and doesn't have the added sugars. With pastas and things, the brown ones are lower in GI but if you want to lower the overall GI of a meal add in lots of veggies and fibre and that will lower the overall GI as your food will take longer to digest so there is a slower release of glucose

i just found out if u want to lower FAT in baked goods swop the oil/butter for yoghurt or applesauce... hectic...

Yep, applesauce really works well and you can use less sugar as well

Beesting wrote:

That's the problem with muesli's and all these cereals, they're advertised as being healthy but in actual fact they're loaded with sugars, rather keep to the boring stuff like oats and weet-bix, if you want you can add your own things to them like nuts and berries and that way its not too boring and doesn't have the added sugars. With pastas and things, the brown ones are lower in GI but if you want to lower the overall GI of a meal add in lots of veggies and fibre and that will lower the overall GI as your food will take longer to digest so there is a slower release of glucose

Thanx for the help Bee and you to DJ.

And pronutro? I can't face eggs anymore so I'm willing to try anything!

DJ mentioned wholewheat pastas, is that the same as semolina (found in tasty wheat)?

Bro why can't u face eggs?i have 9eggs for breakfast and have done so everyday for 22weeks and beyond,depending on your nutrient count for the day is dependant on how many yolks u have...i scramble my eggs with chilli beef aromat,salt and vinegar spice...could eat them like that all day

Sting when u say apple sauce are u talking about purity apples?or home made applesauce with apples and sugar?

Andre511 wrote:

And pronutro? I can't face eggs anymore so I'm willing to try anything!

DJ mentioned wholewheat pastas, is that the same as semolina (found in tasty wheat)?

Eggs just aint fun anymore, getting bored and sick of them thats why I want to try something different from week to week

Is pronutro a good breakfast combined with a whey shake and maybe some oats? What about semolina (tasty wheat)?

No, not the purity but you can find applesauce at the shops, but i dont think all shops (cant remeber if it has sugar added) but I would just put apples in a blender, cook it down, add some sweetener when its cooled and just use that. There will be enough fat in baked goodies from the eggs and the applesauce keeps the baked goodies moist (in place of oil/marg/butter)

Andre511 wrote:

Eggs just aint fun anymore, getting bored and sick of them thats why I want to try something different from week to week

Is pronutro a good breakfast combined with a whey shake and maybe some oats? What about semolina (tasty wheat)?

Why not try jungle oat flapjacks, that way you still get egg and oats and just use a nonstick pan so that you dont use marg/butter